Starting something new later in life can feel daunting – especially if that something is running. Maybe you haven’t run since P.E. back in high school and are curious to test it out as an adult. Or maybe all your friends are joining run clubs and you’re tired of feeling left behind (both figuratively and literally). Whatever your reasons are for taking up running later in life, Peloton running coach Becs Gentry insists it’s never too late to start.
“People can pick up running at absolutely any age. It’s all about discipline and passion. If you want to, you can do it,” she says. “It may just mean starting gradually when you’re a little older with walking classes and then progressing to running classes as and when you feel ready, but there is no age limit on beginning your running journey in my personal opinion.”
Reaping the Benefits
Becs says taking up running in your 40s and beyond can be beneficial when it comes to maintaining bone density and improving mental health.
“As we get older, we’re more susceptible to osteoporosis, bone breakdown, and running can help alleviate or minimise that happening,” she says.
“Obviously, incorporated in a good running routine is strength training, so putting those two things together is going to make you stronger and definitely can help towards longevity.
“It’s also really good for mental health, and a lot of people in their 40s and 50s might find themselves as empty nesters… or perhaps they finished jobs and their normal routine that they’ve known for many decades is changing drastically. So, adding in a new hobby can be really, really stimulating for mental health.”
Getting Started
Before you pull on your running shoes though, Becs says you should consult with your doctor and a personal trainer if you’ve been largely inactive up until this point. She says a doctor will be able to check for any “underlying injuries or health issues”, while a personal trainer can “check out your movement patterns and give you some direction”.
“You’re going to start by incorporating running into a walking program, and as you get more confident and you feel stronger, you’re going to add running in over longer durations broken up with some walks, and then much further down the road, you might start running for the full workout,” she adds. “But take it slow, take it steady, and don’t rush it, as that will be your first signal of potential injury if you just go headfirst into it expecting to be able to run for a while for the first time in a long time.”
Making Time
In order to maintain a regular running routine, Becs says it’s important to be realistic about how much time you can actually allocate to it, while emphasising the importance of starting slowly.
“Look at your diary and make sure that you can add it in without stressing everything else out,” she suggests. “If you have an already very built-up schedule with your personal life, professional life and hobbies, make sure that running doesn’t delete something else that you love or make something that you have to do, such as your job, into a stressful thing.
“Squeezing in a run in the morning and then arriving late to work [is] not going to cause you joy in any of those areas. So, ensure that your schedule can handle adding in something new that is going to take up maybe an hour or more of your day.
“As you build up that routine, you’re going to add more and more days into it or perhaps more time, but you have to take it slow, you have to take it steady, and you have to understand that realistic progression for any runner takes time. It doesn’t happen overnight. So, be ready for a nice, long journey.”
Motivated to Move
Once you’ve established a regular running routine, Becs acknowledges that staying motivated can be a struggle.
“Motivation is tough – it is going to come in waves. I’ve been running for over a decade, and motivation wanes sometimes and it’s sky-high other times,” she admits.
“Just know that this is a journey. You are always going to plateau when you start something new… Allow those plateaus, those dips in progress to happen, and understand that that is a benefit. It is a part of training. Yes, it’s frustrating, yes, it can be demotivating, but it is part of the journey, and once it’s happened a couple of times, you realise that on the other side of it, you’re going to be stronger, faster, whatever your goal is.”
Group Together
In order to maintain momentum when it comes to your newfound running hobby, Becs suggests doing it with a group of friends, whether it’s existing friendships or joining a running club.
“Get out there and run those longer miles in company. It can feel very boring, very tedious, and very overwhelming when you have to run miles alone,” she says.
“Find each other and get out on those runs together because running with a group of people can definitely make those overwhelmingly long runs feel more doable. The conversation flows, you might hear new music, you might go on a different route that you’ve never run before – novelty creates a fresh vibe which can alleviate overwhelm.”
Going the Distance
To really make sure you stick to your running routine, Becs says it’s good to remind yourself why you chose to take up running in the first place.
“Running long term is a joy, and again, it’s a hobby, it’s a joy, it’s an enlightenment to your day, your week, or whenever you run,” she says. “It’s something that makes you feel really, really good and really, really accomplished. And hopefully, you want to have that in your life for as long as possible. So, that is a nice mindset to have with you all the way through your life.”
Water You Waiting For?
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